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Kick-Boxing Strength Training
IntermediateFree

Kick-Boxing Strength Training

Complementary training with Kick-boxing, aimed at improving strength for upper body, hips and abs.

Nihal B.
Nihal B.· Jan 2025
8athletes running this program
iOS & Android

Overview

Length
1 week
Days / week
2 days
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Session length
60 min
I want to keep my strength up while being lithe and athletic enough to compete with the best. This works for me, as I trained KB twice a week and I feel as it’s adequate volume. Pick weights that fit you in the 12-20 rep range. You’re aiming to keep your heart rate high enough; of course taper down in reps with higher weights in later sets. Aim for explosiveness with each rep, which is why the rep range is on the higher end. You can also replace some movements for others ie. Barbell bench instead of dumbbells, or kickbacks for adductors etc. I always try to start and end with cardio, and please don’t forget to warm up adequately! I would love constructive feedback, what you found good, what you found horrible; I’m always open to learning from others experiences :)

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on athletics
Athletes who can train 2 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Abs
18%
Triceps
12%
Upper Back
12%
Front Delts
10%
Chest
8%
Glutes
8%
Middle Delts
6%
Hamstrings
6%
Rear Delts
4%
Quadriceps
4%
Lats
4%
Forearms
4%
Adductors
2%
Biceps
2%
Week 1 Workouts
#ExerciseSetsReps
1Landmine Press30 reps
2Lateral Raise (Dumbbell)30 reps
3Bench Press (Dumbbell)30 reps
4Overhead Tricep Extension (Dumbbell)30 reps
5Face Pull30 reps
6Hanging Leg Raise30 reps
7Russian Twist (Dumbbell)30 reps
#ExerciseSetsReps
1Squat (Barbell)30 reps
2Pull-Up (Bodyweight)30 reps
3Glute Kickback (Cable)30 reps
4Farmer's Walk (Weighted)30 reps
5Hanging Leg Raise30 reps
6Russian Twist (Dumbbell)30 reps

Common questions

Yes, Kick-Boxing Strength Training is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Kick-Boxing Strength Training is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kick-Boxing Strength Training is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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